Sunflower oil is golden, light, and nutritious, and it includes higher Vitamin E than every vegetable oil. It is extracted organically from sunflower seeds and has a mild flavour. Vegetable and plant-based oils contain no cholesterol, are low in saturated fats, and are high in polyunsaturated fats. Sunflower oil, in particular, is high in Vitamin E and omega-6 fats, making it a healthy choice. “When selecting cooking oil for your everyday needs, be sure it is high in both monounsaturated and polyunsaturated fats.” Keep in mind that oil that are liquid at room temperature are generally made up of unsaturated fats, which is why plant and vegetable-based oils are the healthiest,” explains Dr. Rupali Datta, a consultant nutritionist.
It’s also worth noting that, while unsaturated fats are beneficial, eating too many of them may be harmful. The National Institute of Nutrition (NIN) recommends a combination of oils. “Don’t be afraid to experiment with different oils. It is recommended that you consume a diverse range of oils in the diet. You might alternate between olive oil, mustard oil, soyabean oil, sesame oil, sunflower oil, and even peanut oil for different meals. “You should vary your oils on a regular basis to have a nice balance of monounsaturated and polyunsaturated fats,” advises Dr. Shikha Sharma.
Sunflower and mustard oil are a good combo, according to NIN. It also suggests that oils and fats, both visible and invisible, should account for no more than 20% of your daily calories. An adult requires roughly 5 tablespoons of oil per day. Sunflower oil has a high smoke point, which is why it is commonly used for deep frying. But that’s not all; sunflower oil offers some incredible health advantages that you may not be aware of.
1. Improves heart health:
Sunflower oil has more than 80% monounsaturated fats, making it excellent for your heart. Sunflower oil’s high fatty acid content aids in the maintenance of your body’s balance. Furthermore, it lacks saturated fats, which aid in the regulation of cholesterol levels in the body.
2. Improves skin:
Sunflower oil is high in vitamins A and E, which promote skin health. These vitamins have anti-oxidant properties. They aid in the regeneration of damaged skin cells as well as the removal of acne-causing germs. Because the oil is light and non-greasy, it simply absorbs into the skin without clogging the pores. Sunflower oil is also a natural moisturiser that can be used to treat dry, sensitive skin.
3. Boosts energy:
While fats can make you feel sluggish, unsaturated fats can help you feel energised. It facilitates the liver’s release of glycogen into the circulation. Glycogen is a form of sugar that gives you an extra burst of energy.
4. Beautiful hair:
Sunflower oil softens and shines dry, frizzy hair. It has a very light texture and functions as a conditioner. Massage it into your head once a week for healthy, silky hair. Sunflower oil is also high in gamma alpha linolenic acid (GLA), which reduces hair loss and is frequently used as a therapy.
5. Betters immune system:
Sunflower oil is high in antioxidants and improves cell membrane barriers, making it more difficult for bacteria and viruses to enter the body. It improves the body’s ability to fight infections. Sunflower oil also contains protein, which aids in the formation and repair of tissues.
6. Betters digestion:
You may not have realised it, but the cooking oil might be the source of your stomach issues. A healthy cooking oil is one that contains a high concentration of monounsaturated fats (MUFAs). Sunflower oil is very light, easy to digest, and well absorbed in the digestive tract. Sunflower oil also has modest laxative effects that can aid in the prevention of constipation.
7. Arthritis prevention:
It has been demonstrated that sunflower seed oil has anti-inflammatory properties. Its main lipid is linoleic acid, which may reduce skin inflammation by activating the peroxisome proliferative-activated receptor-alpha (PPAR-). When taken within approved limits, it has been related to a reduction in the severity of rheumatoid arthritis.
8. Helps with asthma:
Vitamin E decreases and inhibits tissue oxygen damage and is beneficial in the treatment of pain, inflammation, and allergic reactions. Several studies indicate that vitamin E lowers the bronchoconstriction associated with asthma. When compared to those with lower intakes, it indicates a lower prevalence of wheezing, coughing, and shortness of breath. As a result, sunflower oil, which is high in Vitamin E, may be a suitable alternative for asthma prevention.
9. Cancer prevention:
Sunflower seed oil is also high in carotenoids and vitamin A. The antioxidant content aids in the fight against free radicals that cause cell degeneration and inhibits the formation of malignant cells. Furthermore, the selenium in sunflower seeds heals cellular damage. As a result, incorporating sunflower oil into the diet can play a significant role in lowering the risk of colon and uterine cancer.
10. Helps in losing weight:
Adiponectin is primarily involved in the breakdown of fatty acids. According to one study, sunflower oil raises adiponectin levels in postmenopausal women, resulting in weight loss.
11. Helps in reducing depression and anxiety:
It contains magnesium, which has been shown to help with mood disorders such as depression and anxiety. Magnesium ions control calcium ion flow in neuronal calcium channels, which aids in the regulation of neuronal nitric oxide synthesis. As a result, it cures the accompanying symptoms.
Nutritional values of Sunflower seeds
Sunflower oil is low in saturated fats but high in the unsaturated fatty acid linoleic acid, which accounts for around half of the fatty acids in it. Linoleic sunflower oil is high in polyunsaturated fats, notably omega-6 fatty acids, which are involved in a variety of bodily activities such as decreasing LDL (low-density lipoprotein) or bad cholesterol, developing strong hair, and supporting the immune system. According to research, a diet high in monounsaturated fatty acids can help avoid coronary artery disease and stroke by maintaining a balanced blood lipid profile.
Types of sunflower oil
Vitamin E rich: The seeds are a highly rich in vitamin E. It has around 35.17 mg of Vitamin E per 100 g. Vitamin E is a potent antioxidant that is necessary for skin integrity by preventing it from damaging oxygen-free radicals and leaving the skin looking youthful and beautiful.
Folic acid: A 100 g serving of sunflower kernels includes 227 g of folic acid, which is roughly 37% of the required daily dose. Folic acid is required for DNA synthesis and also aids in the prevention of DNA alterations that may lead to cancer.
Selenium: The seeds contain 45 percent of the daily required amount of selenium. Selenium deficiency can cause hyperthyroidism and hypothyroidism, thus include sunflower oil in your diet may help you overcome this issue.
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